30 minutes is all you need to strengthen your posterior chain.
The posterior chain—hamstrings, calves, lower back and glutes—often misses out when you’re squeezing in a workout. But even if you only have 30 minutes, you can still give these powerhouse muscles the attention they deserve. Here’s how.
How to do it: Perform each combo of exercises as a circuit with minimal rest between sets. Rest for one minute, then repeat the circuit for the specified number of rounds. Once you have completed both circuits, finish the workout with the timed burnout exercise.
- Olympic bar with various weight plates
- Medium-size dumbbells
- Stop watch
Target Muscles: Calves, hamstrings, gluteus maximus, gluteus minimus, lower back.
Calories burned: Approx. 300*
Times per week: 2-3
*Based on 150-pound woman
Timed: 30 seconds work,
15 seconds rest
Set Up: Stand approximately half a foot away from a bench (or plyo box).
Action: Lower into a squat position then explode up and onto the bench, lowering slightly into a semi squat as you land. Jump back down to the floor, directly lowering into a squat and repeat.